Avoiding rib injuries

[Peaceful Lion]

I have a knack for bruising my ribs and/or core muscles while training. I like to know what people do to try to AVOID rib injuries. The obvious is don't get kicked/punched/crushed there. Clearly, this is going to happen - so what should one do to prepare/strengthen that area? I'm looking for advice as specific as possible, things that have worked for others.

Core strengthening? Core stretching? I'm thinking that's where this question will lead but there may be tricks the fighters know that help also. Any advice will be appreciated.

Thanks,

Sneezing is not an option

[DWx]

Welcome Peaceful Lion

TBH I have never done a great deal conditioning around the ribs and core other than general strengthening. One thing we are encouraged to do is whenever holding the kick shield/pads, is to hold them against the body so you can feel the strike going through. Slowly builds up your ability to withstand the strike.

Probably get much more helpful advice off of others on here..

[bushido_man96]

I'd say build your core. That will be best. Other than that, the core is a more tender area, and just defending it well, along with the core work, will help.

[Peaceful Lion]

Thank you. Yes, I definitely need to be more conscious of defending and tightening the core before impact. In this case it was grappling, so not so easy to defend - but maybe tightening more would have been the key. Are there any specific exercises anyone does for the lower rib area?

I like your combination of styles Bushido_man.

[GeoGiant]

I'd say build your core. That will be best. Other than that, the core is a more tender area, and just defending it well, along with the core work, will help.

This is a great topic! We've had 2 people in the last 6 months suffer rib injuries - 1 person bruised ribs, the other a cracked rib.

I do ab work, lower back extensions & side crunches. Do you do anything different that helps you prepare for stomach and rip strikes?

[hx35543]

While you guys are on the subject, I took a side kick to the ribs in sparring. Hard enough to bruise I believe. Week and a half still hurting but seemingly getting better. ( I HOPE )

[conrad665]

One of my friends in my dojo has been suffering from a cracked rib for about 6 months, because he's always being hit at the same area. Last week he got a yoko geri... too bad. Is core strengthening the only choice? I think he is doing sports for 4-5 years and must be strong.

[GeoGiant]

We have a 25 lb leather medicine ball at my dojo. We lay on the floor and bounce the medicine ball on our core area. Start slow with a light bounce!

[sensei8]

Yes, by all means, build up the core. Meanwhile, get a chest protector and the like that will protect your ribs.

Oh yeah, becoming the worlds best blocker won't hurt either.

[bushido_man96]

Yeah, other than core building, I'd say using protection of some sort will prevent more injury.